Deep Comp - 06/27/2016

Week 1, Day 1

We will continue to sprinkle in a couple tests so we can gain more and more insight into your individual strengths and weaknesses and assign proper work accordingly. We will call any tests out. Because we will be varying rest, percentage, and volume prescriptions for certain workouts, you will have to focus more on competing with yourself. We will do our best to provide detailed information regarding what type of effort we expect.

A. Every 2 Minutes For 10Hang Snatch High Pull + Hip Snatch - 5 x 3+2

B. Every 2 Minutes For 10Slow Snatch Pull - 5 x 3

3 Seconds from floor to above knee, then focus on speeding up into the hips for the jump.

C. Every 3 Minutes For 18Back Squat - 6, 4, 2, 6, 4, 2 - #30X1

Second Wave Heavier. Don't exceed 90% on final double. Adjust weight to adhere strictly to tempo. The goal is to train the proper time under tension as well as develop speed through the recovery.